Fit Style

Do you take regular downtime to refresh and recharge? When was the last time you did?

Q. I get hungry every afternoon. What’s a good snack to hold me over until dinner? A. Not only do a lot of people get hungry in the middle of the afternoon, they also get tired after lunch. That fatigue can make you want carbs for a quick energy boost - but studies show something else is a better choice ... PROTEIN! A little background science: a study done at the University of Cambridge found that protein (not sugar) activates cells responsible for keeping us awake and burning calories. In fact, eating sugar can actually make you feel more tired! A protein-rich snack can help you feel more energized AND, because protein is the most satiating nutrient, keep you feeling full till dinner. Some ideas: spiced roasted chickpeas or edamame; hard-boiled eggs; turkey roll-ups (nitrate-free sliced turkey rolled up around carrot or celery sticks); and veggies with either hummus or Greek yogurt dip (stir some dip mix into the yogurt). YUM! These snacks will help fill you up, keep you awake, and power you through till it’s time for your next meal. REFERENCE: https://buff.ly/sXR9r6

Do you regularly track your meals or how much water you drink? If you do, which app do you use or do you use pencil and paper?

If today was report card day, how would you grade your diet today? A, B, C, or D? If it’s not where you want it to be - it’s not too late to turn it around!

Do you have any houseplants in your home?! Or at your office? Did you know they are actually linked with a SURPRISING number of health benefits including less stress, better air quality, and improved focus.... Let’s see a pic! Share one and tag me on it. :) REFERENCE: https://buff.ly/3pFkX3b

Ready for a quick tip for boosting your workout results that works for ALL levels?! It can improve your fitness, rev up your calorie burn, AND can also help you break out of a plateau if your results are stalling. It’s INTERVAL TRAINING and even though it sounds intense, you don’t have to be a seasoned exerciser to add it into your routine.... PLUS it has all the potential health benefits of regular workouts: Improve cardiovascular fitness Lower your heart rate and blood pressure Reduce blood sugar levels One of the easiest ways to experiment with interval training is to simply add in a few bursts of higher intensity work during your regular cardio workouts. If you’re walking, pick up the pace for 30-60 seconds, and then slow back down to your normal moderate pace to recover, and repeat. A good ratio to shoot for is 2:1 of intense to easier work. That would translate to picking up the pace for 30 seconds and then slowing down for 15 seconds. And there’s even MORE good news if you’re adding intensity to your workouts, you don’t have to work out as long! Do you already do interval training? REFERENCE https://buff.ly/3fcSRL0 https://buff.ly/2tFOPof

How long do you usually spend in the grocery store and how often do you go? Market researchers say the average household makes 1.6 grocery trips a week and the average shopping trip takes an average of 46 minutes. Wow! I’m not surprised by the number of trips but their length took me by surprise.... How does your grocery shopping stack up against the averages? REFERENCE: https://buff.ly/3bqypmv https://buff.ly/2NNoWgU

Hate to break it to you but if you wear your shoes out of the house, there’s a good chance there’s poop on them. Even if you never knowingly step in it!... Pretty gross. This is why it’s a good idea to think about going shoe-free in your house! (Preferably beginning in your entryway.) Get this: scientists had people wear brand-new shoes for two weeks and then they sampled the shoes for bacteria. The transfer rate of bacteria from shoes to clean tiles ranges from 90% to 99%!!! Other studies have found a wide range of harmful bacteria on shoes, ranging from E. coli and C. diff to those linked with pneumonia not to mention pesticides and other chemicals. Do you have a shoe-free policy in your home? Are you going to start!? REFERENCE: https://buff.ly/3kcZLQN https://buff.ly/2IGRvH0

Time for a quick check-in to remind you that your self-care matters! How many workouts have you gotten in this week (so far)?

Fiction nonfiction which book has had the BIGGEST influence on you?

Which motivates you more? Fear of failing, or desire to succeed?

What’s one thing you are doing for your self-care today?

It’s time for our mid-week check-in how are you doing?! SHARE A GIF of your current mood. :) If you’re on-track, congrats!!! Keep up the GREAT work! If you’re struggling, it’s not too late to pull it together! Ask yourself: what would this look like if it was easy?

Which helps you relax more after a long day?

My favorite thing about my life right now is ...

What’s ONE thing on your 2021 bucket list?